Akuwona wonke umuntu obusisiwe ngezindlu zokuhlala ezihlala endlini zangempela . Amakamelo okudumala, izindlu ezincane, ama-shoebox apartments, namakamelo ehhotela angase abe umbuso kunalokho okuhlukile. Kodwa ngenxa yokuthi indawo yakho yokuphila izwa sengathi ifana nesitokisini sejele, akusho ukuthi awukwazi ukuvula indlela yakho ngokusebenzisa isimiso esinzima sokuzivocavoca .
U-Adam Rosante, umqeqeshi we-Fitness kanye noMqeqeshi wezeMpilo we-CosmoBody, wakhele ukuqeqeshwa okuyisihlanu kwe-brand "Do It In Dorm Room" yakho yokusebenzela imfanelo yamahhala ye-YouTube, kodwa empeleni, iphelele kunoma ngubani osesikhathini esikhaleni. Kungakhathaliseki ukuthi uhamba ibhizinisi noma uhamba kuleli lizwe ku-RV, konke okudingayo kulo mkhuba kuyisihlalo esiqinile futhi cishe imizuzu engu-15.
Umsebenzi
- Yenza izintambo ezingu-10 zohlelo ngalunye ngaphandle kokuphumula phakathi kokuzivocavoca
- Phumla imizuzwana engu-60 ngemva kokuqedela isifunda esigcwele
- Phinda isifunda izikhathi eziphindwe kathathu
Uma uzizwa ushukunyiswe ngokukhethekile, qhubeka futhi wenze yonke isimiso izikhathi ezimbili ngomsebenzi wamaminithi angu-30.
1 - Izikwele Zomoya
Izikwele zezindiza zizoqinisa imilenze yakho kanye ne-butt, ngenkathi ngesikhathi esifanayo isebenza. Khumbula ukugcina isifuba sakho siphakanyisiwe. Ngamanye amazwi, ungazingeli amahlombe akho phambili noma ubeke isibambo sakho phansi.
- Hamba ngezintethe zakho uhlangothi lwegceke ngaphandle kwezinzwane zakho zaphuma kancane. Gcwalisa amahlombe akho emuva, uvule isifuba sakho, uphinde ubheke phansi amahlombe akho phansi.
- Thinta izithupha zakho ndawonye bese uphakamisa izintambo zakho lapho uguqa ngamadolo akho (ukugcina isisindo sakho ezithendeni zakho) kuze kube yilapho izithanga zakho zifana nendawo. Njengoba uhamba phansi, welula izingalo zakho ngqo bese ubeka izandla zakho ndawonye ekuphakameni kwamapayipi njengoba usondela emhlabathini. Hamba kude ngangokunokwenzeka ngaphandle kokulahlekelwa ijika emgungeni wakho ophansi.
- Shayela izithende zakho endaweni omileyo njengoba ukhulula izandla zakho ezinhlangothini zakho Cindezela inkinobho yakho phezulu ukuze ucindezele phambili.
- Qedela ukuphindaphinda okungu-10.
2 - ama-Pushup Jacks
I-Pushup igcina ukusebenza ingqikithi yakho, i-abs, isifuba, amahlombe, kanye ne-triceps, konke ngenkathi ingeza ukukhuthaza i-cardio kumkhuba.
- Qala phezulu kwesikhundla se-pushup, nezinsikazi zakho ngqo ngaphansi kwamahlombe akho, izinyawo zakho ndawonye.
- Hamba bobabili izinyawo, bese uphinde ubheke ndawonye.
- Ukugcina umzimba wakho emgqeni owodwa oqondile kusuka ekhanda lakho kuya ezithende zakho, ubambe ingqikithi yakho bese ugoba izinkalo zakho ukuze unciphise isifuba sakho phansi. Uma unenkinga nge-pushup egcwele, ungakwazi njalo ukuguqula ngokunciphisa amadolo akho phansi ngaphandle kokufaka ibhulogi.
- Cindezela emuva esimweni sokuqala. Yilokho impendulo eyodwa.
- Qedela ukuphindaphinda okungu-10.
Ukwenza umsebenzi ube nzima, hlanganisa i-split jack ne-pushup, ngokwenza i-pushup njalo uma uphonsa imilenze yakho ngaphandle, futhi omunye uqhube njalo lapho uqaqa imilenze yakho emuva.
3 - ama-split squats ase-Bulgarian
Lokhu kuhlukahluka komlenze oyedwa kunzima ukulinganisa ibhalansi yakho ngenkathi kuhloswe ama-quadriceps akho kanye ne-glutes.
- Beka isihlalo esiqinile esodongeni bese umela kude phambi kwesihlalo ukuze ubeke phezulu kwesokunxele sakho esihlalweni sobuhlalo.
- Ukugcina idolo lakho langaphambili ngemuva kwezinzwane zakho, ukugoba amavidi amabili bese ugoqa ngqo ngesisindo sakho esithende sakho sangaphambili kuze kube yilapho ithanga lakho lokuma lihambisana nephansi. Cindezela ngesithende sakho sangaphambili bese ubuyela ekumi. Yilokho impendulo eyodwa.
- Yenza izintambo ezingu-10, unyakaze umlenze wakho wesobunxele, bese ushintsha umlenze wakho wokunene, uphinde wenze ezinye ezingu-10 ngaphezulu .
Gcina isifuba sakho siphakamisiwe futhi ubheke phambili kulokhu kuvivinya-ungavumeli amahlombe akho noma i-torso ukuba uzingele phambili noma uhlale phansi.
4 - Izikhwama zesihlalo se-Biceps
Njengoba ungase ucabange, i-curl yesihlalo se-biceps ihlose ama- biceps wakho. Njengoba uphakamisa into enkulu, engavamile, ifomu libaluleke kakhulu. Qinisekisa ukuthi ugcina izingalo zakho ezingaphezulu zivulekile ezinhlangothini zakho futhi ugweme ukugxilisa umzimba wakho phambili noma emuva uma wenza i-curl. Ukunyakaza kufanele kuqaliswe futhi kulawulwe yi-biceps yakho yedwa, hhayi ngokusuka komzimba wakho.
- Yima ngemuva kwesihlalo sakho ngezinyawo zakho ezinqanyeni-kude. Ukubamba izinhlangothi zombili zesihlalo ukuze izintende zakho zibhekane. Qiniseka ukuthi izithupha zakho zingaphakathi kwesihlalo.
- Vala izimbambo zakho ezinhlangothini zakho, vula amahlombe akho emuva bese ugoba izingxube zakho njengoba uphakamisa isihlalo, uletha izandla zakho emahlombe akho.
- Ngokulawula futhi ngaphandle kokushiya isitulo, yiphindele emuva esimweni sokuqala. Yilokho impendulo eyodwa.
- Qedela ukuphindaphinda okungu-10.
Uma ngesizathu esithile unesihlalo esinzima kakhulu, gcwalisa isikhwama noma isikhwama somzuzu obuningi ngezincwadi ezimbalwa zokumelana futhi uphakamise bese usihlisa.
I-5 - Iplanethi yokuHlanganisa
Iplanki ye-forearm isebenza ingaphakathi lakho elijulile elingaphakathi, elisiza ekuthuthukiseni ukuhamba kwesikhathi. Uma usuqedile lo msebenzi, phomula ngamasekhondi angu-60 ngaphambi kokuhamba ngebhayisikili ngesifunda izikhathi ezimbili.
- Zibeke phansi phansi endaweni epulaki ephansi, ngeziphambili zakho phansi. Izindwangu zakho kufanele zibe ngaphansi kwamahlombe akho ngezandla zakho zikhiyiwe ndawonye.
- Ukugcina amehlo akho phansi, phuma ngokusebenzisa izithende zakho futhi uhlanganyele umgogodla wakho ukuze ugcine umzimba wakho ngqo kusuka ekhanda lakho kuya ezithende zakho.
- Ngentamo yakho nomgogodla ukulungiswa, donsela inkinobho yesisu sakho emgodleni wakho, bese ubamba imizuzwana engu-30.
- Ngemuva kwemizuzwana engu-30 kuya kwengu-60, wehlisa amadolo akho phansi bese uhlala ezithendeni zakho.